Aerobic steps, or movements, use major muscles and are continuous placing increased demands on the heart and lungs. Fitness benefits of participation in an aerobics class include improved cardiovascular endurance. The phase of the class determines the intensity and impact level of each step. Suggested duration of an aerobics class range from 30 to 60 minutes depending on fitness levels. A five-minute warm-up phase and cool down phase should be added before and after the middle or peak section of the workout.
Low-Impact Steps
Low-impact steps are suggested for warm-ups to prepare for the workout and prevent injuries. When performing low-impact movements, one foot is always in contact with the floor. Low-impact steps include marches, step touch, step hamstring curl, step knee lift, step low kick and step lunge. Steps can be isolated in place and from side to side. Variations include combinations such as marching forward and back with knee lifts, or lateral grapevines with hamstring curls. Add arm movements for added intensity. Low-impact steps should be repeated after the peak section to bring the workout from the peak phase to the cool-down phase.
Moderate-Impact Steps
Moderate-impact movements are performed with both feet lifting off the ground then landing on one foot. Examples are jogging, running, knee lifts, hamstring curls, kicks, lunges, ponies and shuffles. Steps can be varied with singles, doubles or combining movements. Combinations include jogging and kicking, or knee lifts and lunges. Moderate-impact steps can be used at the start of the peak aerobic phase.
High-Impact Steps
High-impact movements involve both legs lifting off the floor and landing at the same time. Examples are jumping jacks, scissors and plyometric movements. Variations include turning to face different directions and combining steps. Absorb landings with both knees slightly bent. High-impact steps can be used at the middle to end of the peak aerobic phase.
Considerations
High-impact steps may not be recommended for individuals with knee stability or lower back problems. Impact levels vary with different exercise surfaces. Steps performed on carpet over concrete will create more impact compared to wood floors that will absorb some of the impact. Adequate footwear is recommended for aerobic workouts. Cross trainers are recommended footwear that provide optimal cushioning and flexibility. For improved cardiovascular benefits, workouts should be performed three to four times weekly.
References
- "Being Fit: A Personal Guide"; Bud Getchell; 1982
- "Keep Moving! Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
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